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среда, 26 апреля 2017 г.

15 Foods To Fight Anemia

Anemia is a medical condition where there is not enough oxygen supply in the blood,

causing our tissues and organs to be deprived of oxygen needed to function. This is condition is largely related to a lack of iron, which is required in order for the body to create hemoglobin, which is the oxygen-carrying component of our blood. Without enough iron, the red blood cells cannot have enough oxygen-carrying capacity to meet our body’s daily requirements.

People affected with mild anemia may simply feel fatigued throughout the day while more severe cases affect oxygen delivery to our major organs, damaging their ability to function adequately. Other symptoms of anemia can include weakness, pale skin, fast or irregular heartbeat, shortness of breath, chest pain, dizziness and cognitive impairment.

Here’s a great list of naturally iron rich foods to supplement your diet with. Stats are from the USDA nutrient database – and note that in order to “keep it natural” we skipped the foods that have been artificially fortified with iron.

Liver might not be a popular American dish, but it is a favored snack and viand in Asia. Because it is rich in iron, the Asian population is less affected by anemia compared to the US population. According to the WHO report on the worldwide prevalence of anemia, only 15 percent of the south-east Asian population is affected by anemia, compared to 40 percent of Americans.

#2: Clams

Iron content in 100 grams: 28 mg

Shellfish is rich in iron and iodine, and is a good food choice for people suffering anemia.

#3: Morel Mushrooms

Iron content in 100 grams: 12.18 mg

Another vegetable that is rich in iron is the mushroom. Mushrooms are quite delicious in cream-based pastas, egg scrambles, stir fries and soups. Morel Mushrooms are higher in iron than the regular field mushroom variety.

Lean meats are excellent source of protein without the dangers of high fat intake. Because they are also rich in iron, you can grill them and have them in a sandwich, with rice, or with a side of vegetables.

#9: Tofu

Iron content in 100 grams: 5.36 mg

Tofu is a popular protein-alternative for vegetarians, but they are slowly becoming very popular as a healthier alternative to meats. Tofu can be added to soup, salads, and as a main dish as well. Tofu drinks are becoming very popular today as well!

#10: Dried Fruit

Iron content in 100 grams of dried peaches: 4.06 mgIron content in 100 grams of dried currants: 3.26 mgIron content in 100 grams of dried apricots: 2.26 mgBecause fruits easily go bad, they can be hard to store and continuously purchase. But don’t fret! Dried fruits which used to be popular only in Asia are now popular worldwide and despite being more expensive “per pound”, they store for longer compared to fresh fruits.

Iron content in 100 grams of almonds: 3.86 mgIron content in 100 grams of cashews: 6.68 mgIron content in 100 grams of pine nuts: 5.53 mgIron content in 100 grams of pine nuts: 4.70 mgAlmonds, pine nuts, and cashew nuts are a popular topping for salads. You can dress your salad with extra virgin olive oil to make it healthier but take it a step further by sprinkling a variety of nuts on top.

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Jamie Oliver

Jamie is challenging us all to go meat-free for five days! He’s created a selection of new, exclusive, brilliant veggie recipes – plus an epic meal planner to take you effortlessly from Monday to Friday.